Pilates
What is Pilates?
Pilates (pi-LAH-teez) is an exercise method encompassing more than 500 controlled, precise movements, performed on a padded floor mat or with special equipment (Reformer; Cadillac or trapeze table; Chair; Barrel; Ped-o-pul; and Power Circle). Pilates training is based on the quality of the exercise rather than the quantity.
This method of exercise was invented and brought to the U.S. by Joseph H. Pilates in the 1920's and is designed to stretch and strengthen muscle without adding bulk.
The exercises require concentration and deep, coordinated breathing working both the body and mind. Pilates focuses on the "powerhouse" or core strengthening of the abdominals, back muscles, thighs, and buttocks. By promoting musculo-skeletal balance, proper breathing, and spinal alignment, Pilates is a dynamic and functional exercise method that builds your strength and agility in a balanced way. The Pilates exercise method is a versatile, non-impact form of conditioning whose application benefits clients ranging from rehabilitation to professional athletes.
What are the benefits of Pilates?
- Longer, leaner, firmer muscle tone
- Flatter stomach, slimmer thighs, and firmer buttocks
- Increased energy
- Improved, balanced strength and flexibility
- Alleviated chronic lower back pain
- Improved core strength, agility, and range of motion of joints
- Improved overall athletic performance (golf, wrestling, dance, skiing, skating, tennis etc)
- Improved posture, balance, circulation, coordination, and body awareness
How soon can I see results?
As Joseph Pilates put it over 70 years ago: (with 2-3 classes per week) "In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference, and in 30 sessions you'll have a different body." Maintaining a balanced diet and proper cardio activity are just as important. Remember, consistency is the key to change.
Can I still do other workouts if I am doing Pilates?
Absolutely! Pilates is a great way to complement, enhance and cross train with other workouts and activities. It is a matter of personal choice, time, and resources whether to use the Pilates method as a cross training tool or your sole form of resistance training. One can only benefit from incorporating Pilates consistently into their life.
I have back problems. Will I be able to do Pilates?
Although, you should always consult a physician before starting any fitness routine, Pilates is a wonderful spinal rehabilitative tool. With regular Pilates workouts, back pain can be alleviated. Pilates promotes the stretching and strengthening of spinal muscles creating space between the vertebrae to accommodate the spinal discs. This space allows the nerves ample room to function properly, thus restoring vital health. An experienced, certified instructor will be able to guide you through a gentle, effective, safe yet challenging routine modifying the exercises to accommodate any challenges you may have.
Mat or equipment classes? Which is better?
Although mat work is more convenient as it can be done anywhere, ideally, it is best to incorporate both mat and equipment classes for the most well rounded, beneficial workout and results. It is a general misconception that the machines are "harder" because they provide mechanical resistance. In fact, the equipment was originally meant to help individuals with mat work! With the equipment, the springs can provide support while with mat work you are relying solely on muscular control for support. Both mat work and equipment provide each their unique challenges and feel. They are meant to be experienced in conjunction for the best overall results.
Can I start off by taking Pilates mat classes?
Yes. You can start by taking a Pilates mat class provided that you do not have any major injuries. For those who have significant injuries, be sure to consult a physician first then, you should introduce yourself to Pilates by taking a private session.
Private sessions? Duets? Semi-private? What are they and how do I know which one is best for me?
Here are a few guidelines to help you decide:
- Private sessions (one client, one instructor) one-on-one sessions are especially beneficial if you are new to Pilates or the instructor, unfamiliar with the equipment you are using, or want 100% of the instructor's attention ( i.e. you have a specific injury or are working on something specific). They are a great way to fine tune your Pilates practice whether beginner or advanced. Privates help give a student client-specific pointers to think about when he/she is practicing on their own or in a group setting. Also, they serve as a great way to ensure you do not develop "bad habits" or over compensations as you develop your Pilates practice. For example, a beginner may need anywhere from 1-6 private sessions (depending on body awareness, fitness history, injuries etc.) before going into a semi-private session just so he/she has a basic comfort and familiarity with the exercises and equipment. Once a client has been taking semi-privates, it is beneficial to take a private session every 1-4 months just as a "fine tune-up". Privates help enrich your group sessions. Appointment necessary.
- Duets (two clients, one instructor) this type of session is great if you have another person in mind you want to workout with. This scenario is great because now you are accountable not only to your instructor but to your partner as well. This option can be very rewarding and motivational. Duets give clients a wonderful opportunity to engage in a healthy, positive activity together. Appointment necessary with BOTH individuals attending.
- Semi-private (up to six clients, one instructor) semi-private sessions are the recommended way to go once you have a general comfort, familiarity and understanding with the language, equipment, and philosophy of Pilates. This type of session has two main pros: first, ease of scheduling and two, semis are more economical. Semi-privates make the consistency of your Pilates practice more financially feasible and encourage more self sufficiency and independence. Clients really begin to develop, own and master their Pilates practice in this setting. With semi's, clients get a tailored workout within a small group still under the watchful eye of an instructor but at a more reasonable price.
Where do I begin?
It is recommended your first Pilates session be a private one. This will introduce you to the Pilates equipment, give you an idea of where your body is in terms of strengths and weaknesses and allow you to set goals. Once you have done one private session you will be more comfortable with the language, equipment, and ideas of Pilates
What should I wear?
You should wear whatever is comfortable for you to workout in provided it is not too oversized. This would make it difficult for the instructor to observe your body during your workout. Bare feet is preferable, but socks may be worm
How often should I do Pilates?
As with anything, consistency is important if you want to see results. Two to three times per week is a solid balance. This can consist of mat classes, semi-private, or even self practice at home. Incorporate any of the Pilates sessions into that number, and you will pleasantly notice how much better you feel and look after only a few weeks.
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